TRIAD // 4|13|15

nano contest

Beginning THIS Wednesday, we will resume our “Work It Wednesday” classes from last summer. Each Wednesday there will be a running workout programmed for the 6am & 6pm classes. The focus will be on speed, endurance & form. You are still welcome to come for a different WOD or lift, but know that the coaches focus will be on those doing the “Work It Wednesday” running WOD.

strength | skill

1a.  Back Squat 65% / 75% / 85% x 5

1b. Shoulder Press 65% / 75% / 85% x 5  // rest 1 min between sets

 

wod | TRIAD

3 Min AMRAPs with 3 min rest between of:

5 Deadlift #155 / #105

30 Double Unders

…..

5 Front Squat #135 / #95

30 Double Unders

…..

5 Shoulder to OH #115 / #75

30 Double Unders.

** record all three scores for reps of each interval


3 Min AMRAPs with 3 min rest between of: 5 Deadlift (155/105), 30 Double Unders/
  5 Front Squat (135/95), 30 Double Unders/ 5 Shoulder to OH (115/75), 30 Double Unders. (record all three scores for reps of each interval